Whether you are a fitness novice or a seasoned athlete, exercise is key to feeling happier and healthier. Personal trainers have shared their go-to moves for improving health, longevity, and general wellbeing, catering to all ages and abilities.
The deadlift is hailed as the 'king of exercises' for its ability to recruit multiple muscles from feet to grip. It mimics real-life movements like picking up heavy objects. Beginners should start without weight, focusing on a flat back and engaged core, then gradually add weight.
Planks offer a full-body workout that can be done anywhere. For a high plank, keep arms straight with hands on the ground; for a low plank, rest on forearms. Maintain a straight line from heels to shoulders, and if too challenging, perform on knees. Daily practice strengthens the core, aiding overall mobility.
The sled push is a strength-based cardio exercise that boosts power and endorphins. Place hands on the sled's vertical poles, step into a split stance, and drive forward with braced shoulders and core. One rep typically covers 10-20 metres.
Dead hangs improve spinal decompression, mobility, and grip strength. Hang from a bar above your head, holding your body weight for as long as possible. Start with five seconds and gradually increase. This exercise is particularly beneficial for those with desk jobs or wheelchair users.
For individuals with disabilities, a basic sit-to-stand movement is effective. Use a table or rail for support if needed. The body-weight lunge is vital for those over 60, helping to prevent falls and aiding in getting back up. Strengthening the lower body, especially glutes and hips, is critical for quality of life.
